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Kiwi vs. Grenadine — In-Depth Nutrition Comparison

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How are kiwi and grenadine different?

  • Kiwi is higher than grenadine in vitamin C, vitamin K, fiber, copper, vitamin E, potassium, and folate.
  • Kiwi covers your daily need for vitamin C, 103% more than grenadine.
  • Grenadine has a higher glycemic index (100) than kiwi (58).

Kiwifruit, green, raw and Syrups, grenadine types were used in this article.

Infographic

Kiwi vs Grenadine infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kiwi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 1.8% 2.5% 1.9% 8.7% 3.5% 1.7% 3.5% 0% 3.3%
Contains more MagnesiumMagnesium +325%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +1014.3%
Contains more IronIron +520%
Contains more CopperCopper +400%
Contains more PhosphorusPhosphorus +750%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +200%
~equal in Zinc ~0.13mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kiwi
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 2.3% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
67% 32%
Protein: 0 g
Fats: 0 g
Carbs: 66.91 g
Water: 32.4 g
Other: 0.69 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +156.4%
Contains more CarbsCarbs +356.4%
Contains more OtherOther +13.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Grenadine
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwi Grenadine DV% diff.
Vitamin C 92.7mg 0mg 103%
Vitamin K 40.3µg 0µg 34%
Carbs 14.66g 66.91g 17%
Fiber 3g 0g 12%
Copper 0.13mg 0.026mg 12%
Calories 61kcal 268kcal 10%
Vitamin E 1.46mg 0mg 10%
Potassium 312mg 28mg 8%
Folate 25µg 0µg 6%
Vitamin B6 0.063mg 0mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 4mg 4%
Manganese 0.098mg 4%
Vitamin B5 0.183mg 4%
Iron 0.31mg 0.05mg 3%
Calcium 34mg 6mg 3%
Magnesium 17mg 4mg 3%
Vitamin B1 0.027mg 0mg 2%
Vitamin B3 0.341mg 0mg 2%
Polyunsaturated fat 0.287g 0g 2%
Protein 1.14g 0g 2%
Choline 7.8mg 0mg 1%
Fats 0.52g 0g 1%
Vitamin B2 0.025mg 0.01mg 1%
Sodium 3mg 27mg 1%
Selenium 0.2µg 0.6µg 1%
Net carbs 11.66g 66.91g N/A
Sugar 8.99g 46.55g N/A
Zinc 0.14mg 0.13mg 0%
Vitamin A 4µg 0µg 0%
Saturated fat 0.029g 0g 0%
Monounsaturated fat 0.047g 0g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Grenadine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Kiwi
0%
Grenadine
Minerals Daily Need Coverage Score
14%
Kiwi
3%
Grenadine

Comparison summary

Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 37.56g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 42)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.5)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food is lower in Saturated fat?
Grenadine
Grenadine is lower in Saturated fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Grenadine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168088/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.